High-Protein Egg White Bites 🥚
QUICK INFO:
• Prep: 10 mins
• Cook: 20-25 mins
• Total: 30-35 mins
• Servings: 6 bites (2 per serving)
• Protein: 15g per serving
OVERVIEW:
Fluffy, protein-packed egg white bites made with spinach, red pepper, and cheese. Like Starbucks but healthier and cheaper. Meal prep a batch for the week.
WHY YOU'LL LOVE IT:
• 15g protein per serving
• Meal prep friendly (lasts 5 days)
• Low calorie, low carb
• Customizable with any veggies
• Budget-friendly
INGREDIENTS:
• 2 cups liquid egg whites (or 8-10 egg whites)
• ½ cup fresh spinach, chopped
• ¼ cup red bell pepper, finely diced
• ¼ cup shredded cheddar cheese
• Salt and black pepper to taste
INSTRUCTIONS:
Step 1: Preheat oven to 350°F (175°C).
Step 2: Grease a muffin tin with cooking spray.
Step 3: In a bowl, mix egg whites, spinach, bell pepper, cheese, salt, and pepper.
Step 4: Pour mixture evenly into muffin tin cups (about ¾ full).
Step 5: Bake for 20-25 minutes until puffed and golden.
Step 6: Let cool for 5 minutes before removing.
Step 7: Store in an airtight container in the fridge.
NUTRITION (approx. per serving - 2 bites):
• Calories: 120
• Protein: 15g
• Fat: 4g
• Carbs: 3g
• Fiber: 0.5g
VARIATIONS:
• Turkey bacon: Add crumbled turkey bacon
• Mushroom spinach: Swap peppers for mushrooms
• Dairy-free: Omit cheese or use vegan cheese
• Spicy: Add diced jalapeños or hot sauce
FAQs:
Can I use whole eggs?
Yes, use 4-5 whole eggs. Nutrition will change slightly.
How long do they last?
Up to 5 days in the fridge. Reheat in microwave for 30 seconds.
Can I freeze them?
Yes, freeze for up to 2 months. Thaw overnight in the fridge.
TOOLS:
Chef's Knife (8-inch): https://amzn.to/4a2dQfc
Cutting Board: https://amzn.to/4vbhKLn
Mixing Bowls: https://amzn.to/4eEya93
Measuring Cups & Spoons: https://amzn.to/3S8enGh
Spatula: https://amzn.to/4eJcgBu
Baking Tray: https://amzn.to/4ec7rkc
Blender: https://amzn.to/4gj84cS
Vegetable Peeler: https://amzn.to/4ow0UnZ
Can Opener: https://amzn.to/4ejcopX
Kitchen Scale: https://amzn.to/3Sns2t6
CONCLUSION:
These High-Protein Egg White Bites are the perfect grab-and-go snack or breakfast. With 15 grams of protein and just 30 minutes of prep, you'll have a week's worth of healthy, portable meals.
🔗 Complete Recipe Collection | Blog Library | Recommended Kitchen Tools + Supplements
Comments
Post a Comment